- 1 1. Avoid Tv, Smartphones, And Other Electronic Devices An Hour To Bedtime
- 2 2. Have A Bedtime Routine
- 3 3. Keep The Bedroom Cool and Comfortable
- 4 4. Avoid Exercise Or Large Meals Just Before Bedtime
- 5 5. Relax
- 6 6. Avoid Alcohol A Few Hours To Bedtime
- 7 7. Cut Down Your Caffeine Intake
- 8 8. Exercise
- 9 9. Only Use Your Bedroom For Sleep And S*X
1. Avoid Tv, Smartphones, And Other Electronic Devices An Hour To Bedtime
Computers, smartphones, and tablets can be destructive when one is trying to go to bed. They also produce blue light known to prevent one from drifting to sleep. Turning off all these electronic devices or staying away from them can, however, help you fall asleep quickly.
2. Have A Bedtime Routine
According to sleep experts, creating and sticking to a bedtime routine can help improve your sleep quality significantly. The best way to do this would be to set a time when you are to go to bed and wake up the following day. Be sure to stick to the bedtime routine even on weekends and public holidays.
3. Keep The Bedroom Cool and Comfortable
Many people tend to sleep much better when the bedroom temperature is slightly lower than room temperature. Experts recommend setting the temperature to around 19.5 degrees Celsius (67 degrees Fahrenheit) to promote sleep. The lower temperature is known to induce sleep. It is pointless trying to get a good night’s rest on an old lumpy mattress. Ensure that yours is perfect for a great sleep, read these Puffy Mattress reviews and consider an upgrade to better sleep.
4. Avoid Exercise Or Large Meals Just Before Bedtime
Going to bed on a full stomach can make it a lot harder for the body to slow down and drift to sleep. Exercising a few hours to your bedtime will also increase your heart rate and alertness. These disrupt your ability to drift to sleep naturally and smoothly, hence should be avoided whenever possible. You might want to exercise earlier during the day, and have an early dinner for the best results.
Never go to bed when stressed. Doing so will only make matters worse, forcing you to toss and turn for hours with not even the slightest hint of sleep. Learn to manage stress, or even better, write down your stressors on a piece of paper or journal before going to bed. You might also want to engage in calming and relaxing habits, such as reading a book, taking a bubble bath, yoga, or deep breathing to prepare the body for sleep.
6. Avoid Alcohol A Few Hours To Bedtime
While alcohol may help you drift to sleep quickly, it is known to cause significant sleep disruptions. Most people are forced to make repeated trips to the bathroom a few hours after taking alcohol. Limiting your alcohol intake and avoiding it 3 hours to your bedtime.
7. Cut Down Your Caffeine Intake
We all love our morning cup of coffee. Coffee contains caffeine, the compound responsible for improved alertness, and increased heart rate. Although coffee might be helpful during the morning hours, you might want to avoid it after 2 p.m. This is because caffeine takes not less than 7 hours to leave the system. Caffeine also disrupts adenosine production; hence the body cannot regulate the internal clock correctly. Foods rich in caffeine, such as chocolate, tea, and soda, should be avoided as well.
Leading an active lifestyle (through body exercise) is good for your health and sleep quality. Even the simplest of exercises, such as walking or jogging.
9. Only Use Your Bedroom For Sleep And S*X
Many people have a habit of taking work to their bedrooms. Others use the bedroom for other activities such as playing games. You, however, should only reserve your bedroom for sleep and s*x. Indulging in other activities will only make it hard for the mind to interpret it is time to sleep when you walk in at night.